Does knee pain keep slowing you down? Whether you’re an athlete, a weekend warrior, or just someone who stays active, pain around the patella (kneecap) can make even simple movements uncomfortable. The good news? With the right approach, you can pinpoint the issue and start feeling better with targeted exercises.
🔎 Top Causes of Patella Pain
Pain around the kneecap can come from multiple sources, but these are the most common culprits:
1️⃣ Patellofemoral Pain Syndrome (Runner’s Knee)
- Caused by poor tracking of the kneecap, often due to muscle imbalances.
- Symptoms: Aching pain around or behind the kneecap, worse with squatting, stairs, or sitting for long periods.
2️⃣ Chondromalacia Patella (Cartilage Wear and Tear)
- Occurs when the cartilage under the kneecap softens and breaks down, leading to pain and inflammation.
- Symptoms: Grinding sensation under the kneecap, pain with deep knee bending.
3️⃣ Patellar Tendinitis (Jumper’s Knee)
- Overuse of the patellar tendon, common in jumping sports or explosive movements.
- Symptoms: Pain just below the kneecap, stiffness in the morning, discomfort after activity.
4️⃣ Quadriceps Tendinitis
- Overuse or strain of the quadriceps tendon (above the kneecap).
- Symptoms: Pain above the patella, tenderness when pressing the area, stiffness after rest.
5️⃣ Osgood-Schlatter Disease (Common in Young Athletes)
- Growth-related irritation where the patellar tendon attaches to the shinbone.
- Symptoms: Pain and swelling just below the kneecap, worse with running or jumping.
🩺 How to Self-Diagnose Your Patella Pain
Here’s how you can test yourself at home to narrow down the cause:
✅ Step-Up Test: If stepping up onto a box increases kneecap pain, patellofemoral pain or chondromalacia may be involved.
✅ Squat Test: Pain when lowering into a squat may indicate patellar tracking issues or tendon irritation.
✅ Jump Test: If pain worsens after jumping or sprinting, patellar tendinitis or Osgood-Schlatter might be the issue.
✅ Resisted Leg Extension Test: Sit with your legs out straight and try to push your leg up against resistance—if pain occurs above or below the kneecap, tendinitis is likely.
If your symptoms persist for more than a few weeks, a professional evaluation (like chiropractic assessment, motion analysis, or imaging) may be needed.
💪 The Best Exercises to Fix Patella Pain
Strengthening and mobility exercises can help relieve pain and prevent it from returning. Here’s a simple routine:
1️⃣ Isometric Quad Holds (Spanish Squat) – 3 x 30 sec
- Stand with a band behind your knees, lean back slightly, and hold.
- Why? Builds quad strength without irritating the kneecap.
2️⃣ Terminal Knee Extensions (TKE) – 3 x 15 reps per leg
- Use a resistance band anchored behind your knee, slowly extend and lock out the knee.
- Why? Improves knee control and reduces pain with movement.
3️⃣ Step-Downs – 3 x 10 reps per leg
- Slowly lower your opposite foot to the ground from a low step.
- Why? Strengthens the quads and glutes to improve patellar tracking.
4️⃣ Tibialis Raises – 3 x 15 reps
- Lean against a wall and lift your toes up toward your shins.
- Why? Strengthens the tibialis anterior, which supports knee function.
5️⃣ Glute Bridges – 3 x 12 reps
- Lie on your back, push through your heels, and lift your hips up.
- Why? Strengthens the posterior chain to offload stress from the knee.
6️⃣ Foam Rolling & Stretching (Quads, IT Band, Calves) – 2 min each
- Why? Reduces tension that pulls on the patella.
🚀 Take the Next Step Toward Pain-Free Movement
Knee pain doesn’t have to be your normal. By strengthening key muscles, improving mobility, and correcting movement patterns, you can get back to your favorite activities without pain.
🔹 Still struggling with knee pain? At Wellness Lane, we offer personalized rehab, chiropractic care, and advanced treatments like laser therapy to help you heal faster.
💥 Ready to fix your knee pain? Click below to book a consultation!
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